10/23/2018

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Lunges can be in the hanging position, front rack or overhead position.

Walking Lunges (1 Rep EOMOM for 10 Minutes )

With Dumbbells in each hand. Lunge across the gym and back
01 Rep= 50’Walking Dumbbell Lunge

Workout of the Day

AMRAP #1

-Rest 5 Minutes –

AMRAP #2

Metcon (AMRAP – Rounds and Reps)

AMRAP in 05 Minutes

10 Double Unders, 01 Pull-up (Rx+= 01 Bar Muscle-Up)

20 Double Unders, 02 Pull-up (Rx+= 02 Bar Muscle-Ups)

30 Double Unders, 03 Pull-up (Rx+= 03 Bar Muscle-Ups)

Continue Pattern…
2:1 Single Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP in 05 Minutes

10 Wall Balls, 01 Deadlift (Rx=Bodyweight, Rx+=1.5x Bodyweight)

20 Wall Balls, 02 Deadlifts (Rx=Bodyweight, Rx+=1.5x Bodyweight)

30 Wall Balls, 03 Deadlifts (Rx=Bodyweight, Rx+=1.5x Bodyweight)

Continue Pattern…